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May 21, 2006
© Green Way
Research, Red
Bluff, California, 2006
By Michael P. Garofalo, All Rights Reserved.
A monk asked Zhaozhou, "What is the living meaning of Chan Buddhism?."
Zhaozhou said,
"The cypress tree in the courtyard."
- Mumonkan, Koan 37
Aligned,
Relaxed, Resilient: The Physical Foundations of
Mindfulness. By Will Johnson.
Boston, Shambhala, 2000. 137 pages. ISBN: 1570625182.
MGC.
Anatomy of Hatha Yoga: A Manual for Students, Teachers and Practitioners.
By H. David Coulter. Foreword by Timothy McCall. Honesdale,
Pennsylvania,
Body and Breath, 2001. Index, bibliography, appendices, 623
pages.
ISBN: 0970700601. 2002 winner of the Benjamin Franklin Award
for
Health,
Wellness and Nutrition.
Awareness
Through Movement; Health Exercises for Personal Growth. Easy to Do
Health
Exercises to Improve Your Posture, Vision, Imagination and Personal
Awareness.
By Moshe Feldenkrais. San Francisco, Harper Collins, 1972, 1977. 173
pages.
ISBN: 0062503227.
Behind the Zhan
Zhuang Training 7Kb.
BodyStories:
A Guide to Experiential Anatomy. Expanded Edition. By Andrea
Olsen in collaboration
with Caryn McHose. Barrytown, New York, Station Hill Openings of
Barrytown, Ltd., 1998.
Index, bibliography, 168 pages. MGC. ISBN: 1581770235.
Breathing: Bibliography,
Links, Resources, Quotations, Notes
Chen Taijiquan 19 Form. By Ren Guang Yi. This short form was
created by the
contemporary Chen master Chen Xiaowang. Instructional videotape, 48
minutes.
Step by step teaching of the 19 movements, and demonstrations. Some
instruction
in Zhan Zhuang standing meditation.
Chi
Kung: The Chinese Art of Mastering Energy. By Yves Requena.
Healing Art
Press, 1996. 120 pages. ISBN: 0892816392.
Cultivating
Stillness: A Taoist Manual for Transforming Body and Mind. Translated
with an introduction by Eva Wong. With a commentary by Shui-ch'ing Tzu.
Illustrated
by Hun-yen Tsu. Boston, Shambhala Press, 1992. 156 pages. MGC.
ISBN: 0877736871.
Ecstatic
Body Postures: An Alternate Reality Workbook. By Belinda Gore.
Foreword by
Felicitas Goodman. Santa Fe, New Mexico, Bear and Company,
1995. Endnotes,
284 pages. ISBN: 1879181223.
Eight Section Brocade Qigong Eight Treasures
Chi Kung. By Michael P. Garofalo.
Instructions, notes,
links, bibliography, quotations, and charts. 225Kb. Baduanjin,
Pa Tuan Jin, Eight Silken Treasures, Ba Duan Jin, Pal Dan Gum, Ba Duan
Gin,
Pa Tin Kam, Otto Pezzi di Tesoro. Between each of the eight postures is a
period
of Wu Ji.
Five Animal Frolics Wu Ji is used to
rest between each Frolic, and afterwards for
meditation.
Flowers in the Sky: Emptiness in Full Bloom
"Fong Ha on Yiquan Practice." Interview of Fong Ha by Robert
Teachout and Kiren
Ghei. T'ai Chi: The International Magazine of T'ai Chi Ch'uan, Vol.
29, No. 1,
February 2005, pp. 26-32.
The
Healing Promise of Qi: Creating Extraordinary Wellness Through Qigong and
Tai Chi.
By Roger Jahnke, O.M.D.. Chicago, Contemporary Books, 2002.
Index, notes, extensive
recommended reading list, 316 pages. ISBN: 0809295288.
Meditation:
Bibliography, Links, Resources, Quotations, Notes
Opening
the Energy Gates of Your Body (The Tao of Energy Enhancement. By Bruce
Kumar Frantzis. Illustrated by Husky Grafx. North Atlantic Books,
1993. Second
Edition. 174 pages. ISBN: 1556431643.
"Un Pas Vers la Vitalité," Une Expérience Energétique dans
L'approche des Troubles
Anxieux et Dépressifs. Quebec, June, 1998.
Remembering Wu Ji.
By Jonathan J. Dickau. 17Kb.
Re-realize Zhanzhuang.
Li Jiong.
The Spirit of the Garden
Over 2,700 quotations, poems, sayings and proverbs
arranged by 130 Topics for gardeners and Lovers of the Green Way.
Standing
Chi Kung Meditation. 12K
Standing
Meditation for Tai Chi. By Cynthia McMullen, LMT.
8Kb.
"Standing Still Like a Tree." By Victoria Windholtz. T'ai
Chi: The International
Magazine of T'ai Chi Ch'uan: Volume 19, No. 6, December, 2005, pp.
6-9.
Stillness in Movement
Sifu Fong Ha. Intergral Ch'uan Institute.
Subject Index to the Cloud Hands (Taijiquan and Qigong) Website
Taijiquan
and Standing-Posture Meditation (Zhan Zhuang). By Chen Yaoting.
15Kb.
T'ai Chi Ch'uan: Guides, Bibliographies, Links, Quotations,
Resources, Notes
All Taijquan forms begin with Wu Ji, a period of time to compose oneself, relax,
gain control of attention and concentration (Yi - Mind). The length of
time to
stand in Wu Ji varies between Taijiquan styles. Master
Sun Lu-Tang recommended
long periods of Wu Ji.
Tao of
Yiquan: The Method of Awareness in the Martial Arts. Volume 2 of the
Trilogy:
Warriors of Stillness. Meditative Traditions in the Chinese Martial
Arts. By
Jan Diepersloot. Walnut Creek, CA, Center for Healing and the Arts, 1999.
Index, notes, 272 pages. MGC. ISBN: 0964997614.
"Traditional Chinese Therapuetic Exercise - Standing Pole." Wang
Xuanjie and J.P.C. Moffett.
Foreign Language Press, Beijing, 1994.
Trees - Quotes, Poems, Sayings
"The Vital Importance of the Qigong Tree Hugging Experience and
Installation."
By Steven Kh Aung, M.D. Qi: The Journal of Traditional Eastern Health
and
Fitness: Spring 2005, Vol. 15, No. 1, pp. 36-43.
"La Voie de L'énergie," Maitre Lam Kam Chuen. Le Courrier du
Livre, 1994.
Warriors
of Stillness: Meditative Traditions in the Chinese Martial Arts.
Volume 1.
The Teachings of Grandmaster Cai Song Fang. Qigong Qi of the Center,
Essence of Taijiquan. By Jan Diepersloot. Walnut Creek,
California,
Center for Healing and the Arts. Glossary, 226 pages. ISBN:
0964997606. A study
of Wu Ji meditation and its T'ai Chi Ch'uan applications.
Warriors of Stillness, Volume 2: The Tao of Yiquan. By Jan
Diepersloot.
The Way
of Energy: Mastering the Chinese Art of Internal Strength with Chi Kung Exercise.
By Master Lam Kam Chen. New York, Fireside, Simon and Schuster, 1991.
A Gaia Original.
Index, 191 pages. ISBN: 0671736450. This book can serve as a fine introduction to
Zhan Zhuang. It is the first reference book on Zhan Zhuang in English for
the Western reader.
The foreword is by Professor Yu Yong Nian, D.D.S., an highly respected expert
and author
of books in Chinese on Zhan Zhuang. Master Lam Kam Chen had 50 years of
experience
with the practice of Zhan Zhuang when he wrote this book, with the assistance of
Richard
Reoch, in 1991. Master Lam studied with numerous masters in Hong Kong,
Taiwan and
mainland China before moving to London in 1991 to open a medical clinic.
This book is
strongly influenced by "the form of martial art known as the Great
Achievements Shadow
Boxing, Da Cheng Chuan," created by Wang Xiang Zhai (1886-1963), who
was also
a Yiquan Master. Master Lam presents a series as follows: 1) Wu
Ji, Holding the Balloon,
Holding Your Belly,
The Way
of Qigong: The Art and Science of Chinese Energy Healing. By Kenneth
S. Cohen.
Foreword by Larry Dossey. New York Ballantine Books, 1997. Index,
notes, appendices,
427 pages. ISBN: 0345421094. MGC. One of my favorite books:
comprehensive,
informative, practical, and scientific; probably the best qigong text.
Chaper Ten,
Standing Like A Tree, pp. 133-147, discusses standing meditation.
"The Chinese
term for Standing Meditation is Zhan Zhuang, "Standing
Post.""
Wild Goose Qigong: Links, Bibliography, Quotes, Notes
Willpower: Quotes, Links,
Bibliography, Resources
Wuji Gong:The Infinite Beginning. Presented by Master Cheng
Bingsong. Instructional
videotape. Telephone: 209-473-4993.
Yiquan.
By Karel Koskuba.
"Yiquan and the Nature of Energy: The Fine Art of Doing Nothing and
Achieving
Everything." By Hong Fa. California, 1994.
Yiquan: Power of Mind.
Karel Koskuba. 31Kb. A very good read.
Yoga: Guides, Bibliographies,
Links, Resources, Quotations, Notes
Yoga of
the Mahamudra: The Mystical Way of Balance. By Will Johnson.
Rochester,
Vermont, Inner Traditions, 2005. 151 pages. ISBN:
0892816996.
Zhan Zhuang.
In German.
Zhan Zhuang: Details Anatomiques.
Zhan Zhuang From an I-Chuan
Perspective. By Gregory Fong.
Zhan
Zhuang: Meditar Como Un Arbol
Zhan Zhuang Qi Gong In
German.
Zhang Zhuang - Foundation of
Internal Martial Arts. By Karel Koskuba. 33Kb. An
excellent
informative article on the topic.
Zhan Zhuan Gong (Estar Quieto
Como Un Arbol) A very good article with photographs in
Spanish.
Zhan Zhuang Gong: Postures
for Rooting
Zhan
Zhuang Gong Music. Wind Records, 2000. CD. ASIN:
B00004SR3K.
Zhan Zhuang: Posture de L'Arbre
French
Zhan Zhuang: Standing Like
a Tree
1. Wu Ji
Basic Standing Posture
Stand up in a relaxed manner.
Your feet should be separated from 6" to 18".
Master Sun Lu-Tang kept
his feet together for Wu Ji. Keeping your feet together
will require more attention to balance and
holding to the plumb-vertical.
A rule to use is "Place your feet at a
"comfortable" distance apart."
Some keep the inside of the feet aligned with the
inside of the armpits.
Both of you feet should be pointed straight ahead and flat on the floor.
Some turn the feet slightly outward to up to a
45° angle.
You should feel stable, centered, rooted to the earth.
Relax your body (Sung: loose, untensed, open, relaxed,
calm).
Clear your mind. Set aside your thoughts on the work and worries of the day.
Keep a pleasant look on your face - a soft gentle
smile is beneficial.
Keep
your head up and look forward.
Your eyes
should be open, with a soft and wide angle focus.
Use the method of looking/seeing called ping
shi or "level gaze."
Some close the eyes during Wu Ji standing
meditation.
Breathe in and out in a relaxed, easy, and regular manner.
Use the abdominal breathing
techniques.
Breathe deeply and exhale fully.
Breathe in through your nose and out through your mouth.
Keep
your lips parted slightly.
Breathing should be natural, relaxed, and
not requiring your attention.
Your
arms should hang down in a relaxed manner at your sides.
The palms of the hands should face the thighs and lightly touch
them.
The palms of your hands should face your thighs.
Relax the shoulders and let them hang down.
Some recommend that you keep the tip of your tongue lightly touching the roof of your mouth.
"This posture is often called the "Wu Ji" posture in Taijiquan.
It is the resting position, the position
before any motion begins, a state of "grand emptiness." It is
the primordial condition - empty, free,
motionless, without qualities. It precedes the movement of Yin/Yang both
logically and temporally.
The classics talk of Wu Ji giving birth to
Tai Ji, emptiness transforming itself into the manifold of
cyclic dualities. Our course, our bodies are never completely at rest: our
hearts contract and relax,
our blood moves up and down, we breath in and out, our two feet and two arms
help keep us in
balance as we stand, our mind may be calm and focused but billions of neurons
are quite busy
in our brains creating that phenomenon we directly apprehend as
consciousness. So, the "Wu Ji"
state of this posture is more symbolic, allegorical, or figuratively interpreted. Students should
note that this posture is very similar to the Yoga
posture of Tadasana - the Mountain Pose.
We should stand like a Mountain: strong, stable, unmoving, grand, still, aloof, above the
mundane,
powerful, accepting but unbroken by the storms of ideas, and avalanches of
strong emotions
and real worries. "
- Michael P. Garofalo, The Eight Section Brocade Qigong
Empty Standing Posture: Wu Ji Zhuang
Be sure to read the detailed and informative instructions for
Wuji qigong given by Jan Diepersloot:
Warriors
of Stillness: Meditative Traditions in the Chinese Martial Arts.
"Start in a standing position, with your feet parallel and
spaced a shoulder-width
apart. Slightly bend your knees. Your back should be straight, with
your buttocks
tucked and your pelvis thrust slightly forward. Your shoulders must be
relaxed and
your chest slightly concave, with the chest muscles relaxed. Do not slouch
or round
your shoulders too much. Your body should be relaxed. Focus your
eyes straight
ahead, mentally lining up your nose with your navel."
- Jane Hallander, Tai
Chi Chuan's Internal Secrets, p. 17
2. Embrace the One (Ping
Bu Cheng Bao Zhuang)
Holding the Cosmic Ball
Holding the Sphere of Qi
Being Mindful of the Sphere
Holding the Balloon
Hugging the Tree
Description:
3. Holding the Belly
Description:
4. Standing in the Stream
Description:
5. Embrace the Moon
Description:
6. Opening and Closing Hands
Sun Style Standing Qigong
Description:
"Furthermore, "single whip" always follows a sequence of two
movements called
"open hands" and "closed hands." In this position, the body
is posed similar to wu ji
(empty stance)-a basic posture in xingyi. The palms face each other, as they
open then
close. These movements are used to cultivate the qi, center the practitioner and
harmonize
the movements with the breathing. This movement is a variation on taiji
practices that
visualize the "energy ball," the sensation of qi in the hands. During
"open hands" the
energy ball is expanded with an inhalation; during "closed hands," the
energy ball is
compressed and made denser, like a collapsing star. "Single whip"
expands the
energy ball once more, so that it engulfs the entire body."
- Gene Ching, Radical
Taiji: The Rising Sun of Taiji
Opening Hands, Closing Hands
By Michael P. Garofalo
"Standing at the Mysterious
Centered in the Eternal Now,
Balanced in Body and Open in Mind,
Rooted into the Sacred Space,
Motionless as the Golden Mountain,
Fingers around the Primeval Sphere.
Dragons and Tigers are still dreaming -
Ready for Rebirth.
I breathe in, the World Breathes Out.
The Gate of Space opens;
Heaven moves and Yang is born.
The hands move out, embracing the One.
The mind settles and is clear.
The Dragon Howls,
Ravens fill the Vast Cauldron,
Mind forms melt like mercury,
Spirit rises in the Clouds of Eternity.
Yin appears like the moon at dusk.
I breathe out, the World Breathes In.
The Doors of Emptiness close;
Earth quiets and Yin is born.
The hands move in, entering the One.
The body settles and becomes whole.
The Tiger Roars,
The Great Ox is nourished by the Valley Spirit,
Substances spark from flaming furnaces,
Essence roots in the Watery Flesh.
Yang appears like the sun at dawn.
Dragons and Tigers
Transformed within the Mysterious Pass -
Chanting and Purring.
Awakened,
Peaceful,
Free."
- Michael P. Garofalo, Opening
at the Mysterious Pass
Opening Hands and Closing Hands
7. San Ti
Trinity
Posture (Heaven, Man, Earth)
Sun Style Standing Qigong.
A standard on guard posture used in Sun
style Hsing I practices and qigong, and in
other Xing Yi styles.
Description:
Xing Yi Nei Gong: Xing Yi Health Maintenance and Internal Strength
Development.
Compiled and edited by Dan Miller and Tim Cartmell. Includes an
instructional
videotape featuring Tim Cartmell. 200 pages. "Xing Yi Nei
Gong includes (1)
the Sixteen Nei Gong exercises handed down by the famous Xing Yi master
Wang Ji Wu (1891-1991) described in detail and shown in clear,
easy-to-follow
photographs of Wang Ji Wu's disciple Zhang Bao Yang (1922- ) plus historic
photographs of Wang performing the same set, (2) invaluable 25+ pages
chapter
on Xing Yi's foundational Standing Practice (San Ti Shi), (3) Xing Yi
Written
Transmissions on all aspects of practice, taken from hand-copied
manuscripts
handed down from 3rd and 4th generation practitioners Dai Long bang and
Li Neng Ran, (4) Xing Yi Five Elements Long Spear power training exercises
demonstrated by Zhang Bao Yang." Plum
Publications
7. Bear Spirit Standing Posture
"The Bear Spirit Posture: The name of this posture is derived from
a wonderful carving of
the Northwest Pacific Coast Indians in which the Grandfather Bear Spirit, the
Great Healer,
stands behind a shaman who holds the pose. It is very old and, of all the
postures, is the
most widely known. Evidence of it has been found in countries throughout
the world, and
historically it has existed from 6,000 B. C. to the present."
- Belinda Gore, Ecstatic
Body Postures, p. 49. See my comments on Wu Ji.
Description:
"Standing Meditation is the single most important and widely practiced form
of gigong,
integrating all elements of posture, relaxation, and breathing previously
described. It
is a way of developing better alignment and balance, stronger legs and waist,
deeper
respiration, accurate body awareness, and a tranquil mind."
- Kenneth S. Cohen, The Way
of Qigong, p. 133.
"This practice is part of an ancient Chinese health system of
exercises. One of the first
references found about this type of exercise is in the Huang-Ti Nei Ching
(Classics of
Medicine by the Yellow Emperor, 2690-2590 B.C.E.) which is, by the way,
probably one of the
oldest books in the medical field. This posture, practiced and transmitted
secretly in
martial arts circles, has been openly shown to the public since the last
century.
Wang Xiang Zhai, a very famous martial arts master of that period in China, made
of
this technique the base of a new martial art that he called I Chuan (Mind
Boxing). He
used to say, "The immobility is the mother of any movement or
technique."
- Victoria Windholtz, Standing Like a Tree
"Although there is no obvious movement, they are deeply engaged in one
of the most
demanding and powerful forms of exercise ever developed. It is so utterly
focused on
deep, internal growth that it literally requires learning to stand like a
tree. It is known in
Chinese as Zhan Zhuang, "standing like a stake', or "standing like a
tree." It is pronounced
"Jan Jong", or in southern China, "Jam Jong".
- Mater Lam, Kam Chuen, The
Way of Energy, p. 11
"Classical admonitions for
standing practice include: keep head upright (raise the baihui)
and the body straight; eyes gaze forward and level; hollow the chest and raise
the back
(careful, does not mean "hunch"); relax the waist and huiyin
(perineum); sink the shoulders
and elbows; extend the fingers; keep the kua (inguinal crease) open and
the dang (crotch)
rounded; tailbone hangs straight down; weight balanced over yongquan
(bubbling well
points behind balls of feet); qi circulates freely and completely throughout
body."
- Michael Jones, Zhan
Zhuang
"The most basic method of training is zhan zhuang.
Zhan zhuang is an exercise common to
many Chinese martial arts, including Taijiquan. Usually, the practitioner
stands with the arms
held as if holding a large ball. However, the zhan zhuang exercise can be
practiced using any
of the end postures of the Taiji form. During "standing"
practice a static posture is maintained
for a period of time while using just enough strength to maintain the
posture. ... Benefits
of zhan zhuang include deep relaxation, strengthening of the legs, and increased
internal qi.
The first requirement is to have a calm mind. This can be achieved in a
number of ways - for
instance, concentrating on the Dantian, paying attention to one's breath, or
silently counting.
Through standing practice, emphasis is place upon developing awareness of
maintaining the
most efficient and relaxed structural alignment necessary to hold the
position. Prolonged
practice, along with enhancing postural awareness and tranquility of mind,
greatly develops
the strength of the legs. When the legs are strong and can bear weight
firmly, then the upper
body can relax and sink down into them, making the top more flexible. ...
Taijiquan requires
lightness and sensitivity in the upper body. At the same time, the lower
body should have a
feeling of extreme heaviness and connection to the ground. This feeling is
often compared
to a large tree with deep roots. While the branches move and sway in the
wind, the trunk
is solidly anchored by its roots."
- Davidine Siaw-Voon Sim and David Gaffney, Chen Style Taijiquan,
2002, p. 106.
" Stand naturally, the hands loosely at the sides. The ears, shoulders, hips, knees, and ankles
should all be aligned when viewed from the side. Close the mouth, and place the tip of the
tongue on the upper palate behind the teeth. The eyes may be open or closed.
Fangsong (relax the mind and body). Mentally repeat the verse ‘weight balanced, mind
balanced, listen behind, qi balanced in the dantien.”
Slowly bend the knees, lowering the center of gravity, and relax the hips.
Shift weight to the
right leg. Sink down, and lift the left heel, followed by the toes.
Step out to shoulder width, with weight still on the right leg. Slowly shift weight back to the
center of the body, so it is evenly distributed on both legs.
Mentally repeat the verse “weight balanced, mind balanced, listen behind, qi balanced
in the dantien.”
Beginning from the medulla and proceeding downward, relax each vertebrae in the spine,
counting to 9 for each vertebrae.
Slowly raise the arms to a shoulder height and width position, as if holding a large ball.
Depending on one’s fitness, the arms may be held at a greater than shoulder width. As the
arms rise, simultaneously sink the hips more. Relax. Keeps wrists and fingers loose
and relaxed.
Mentally repeat the verse ‘weight balanced, mind balanced, listen behind, qi balanced
in the dantien.”
Assume a posture with the chest concave, shoulders and hips relaxed, the dantien area
relaxed, the back straight. When all these requirements are met, your body will feel comfortable.
Hold this position for a set period of time. Beginners should work gradually to a time frame
of at least 20 minutes.
Mentally repeat the verse ‘weight balanced, mind balanced, listen behind, qi balanced
in the dantien.”
"Very slowly lower hands to the sides, standing up as they drop, but not completely.
Keep the hips relaxed.
Allow the qi of the shoulders to flow downward to the hips: the elbow qi to flow downward
to the knees: and the qi of the hands to flow downward to the feet.
Mentally repeat the verse ‘weight balanced, mind balanced, listen behind, qi balanced
in the dantien.” Relax any tense areas in the body.
Slowly shift weight to the right leg. Lift heel and then toes of the left foot, and move it inward
next to the right foot. Place first toes, then heels on the ground.
Mentally repeat the verse ‘weight balanced, mind balanced, listen behind, qi balanced
in the dantien.” Count silently to 9. Stand up fully."
- Hun Yuan Zhuang, The Practice of Zhuang Gong
Standing Relaxation and Meditation Posture
"Wu Ji" is the name of the Chinese Qigong Standing Meditation Posture
"Wu" means emptiness, the primordial undifferentiated
Ground of Being
"Ji" means the limit, the boundary, the terminus, the end
point
"Tadasana" is the name of the Indian Yoga Standing Meditation
Posture
"Tad" means mountain
"asana" means posture, specific body position, ritual
posture
X References: Wu Ji, Standing Meditation, Zhan Zhuang, Standing Post,
Standing Like a Tree,
Yi Quan, I Chuan, Pole Standing
Waving
Hands Like Clouds Homepage
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Spirit Tai Chi Chuan Club
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© Michael P. Garofalo, 2005, All Rights Reserved
Cuttings: Haiku and Short Poems
Alphabetical Index to the Cloud Hands Website
Cloud Hands: T'ai Chi Ch'uan and Chi Kung Website
Alphabetical Subject Index
Cloud
Hands Website
Taijiquan, Qigong, Taoism, Classics,
Weapons: Sword and Staff
Fitness and Well Being Website
Gardening, Meditation,
Walking, Yoga, Strength Training,
Fitness for Older Persons, Aerobics, Relaxation
The Spirit of Gardening
2,700 Quotes Arranged by 130 Topics,
History, Guides,
Psycho-Spiritual Aspects of Gardening
Green
Way Research
Online Publishing, Research, Indexing,
and Services
By Michael P. Garofalo
Red Bluff, California
Valley
Spirit Center
Michael and Karen Garofalo
Red Bluff, California
Web Guides, Bibliographies, Links, Directories, Lessons, Quotes, Notes
Alphabetical Subject Index
Alphabetical Subject Index to the Cloud Hands Website
Ancient Goddesses - Quotations, Poems, Sayings, Prayers, Songs
Animal Frolics (Wu Qin Xi): Tiger, Bear, Crane, Deer, and Monkey
Arthritis Therapy - Exercise: T'ai Chi Ch'uan and Chi Kung
Bagua Zhang (Eight Trigrams Boxing)
Bear, Standing Bear, Level 1 Ranking, Valley Spirit Taijiquan
The Bear: The Five Animal Frolics (Wu Qin Xi)
Bicycling in Northern California
Bird - Five Animal Frolics (Wu Qin Xi)
Blog - Cloud Hands: Taijiquan and Qigong by Michael P. Garofalo
Blog - Green Way by Michael P. Garofalo
Blog - Valley Spirit Journal by Michael P. Garofalo
Book of Changes (I Ching) and Qigong (Dao-yin)
Breathing Practices: Bibliography, Links, Resources, Quotes
Buddhism - Tibetan: Shambhala Warriorship, Tantra, Yoga
California (Northern) T'ai Chi Ch'uan and Qigong Directory: Instructors, Schools, Information
Charkas (Energy Centers of the Subtle Body)
Ch'i Kung: Bibliography and Links
Ch'i Kung Instructor: Michael P. Garofalo in Red Bluff, California
Chi Kung: Valley Spirit Center Red Bluff, California
Circle Walking - Bagua Zhang (Eight Trigrams Boxing)
Classes, Valley Spirit Taijiquan, Instructional Program
Cloud Hands: T'ai Chi Ch'uan and Ch'i Kung
Cloud Hands T'ai Chi Ch'uan Journal
Comments and Notes on the Yang Style Taijiquan
Confucius (K'ung Fu-tzu) (551 - 479 BCE)
Crane - Bird - Five Animal Frolics (Wu Qin Xi)
Crane, Soaring Crane, Intermediate Program, Level 3, Valley Spirit T'ai Chi Ch'uan
Cuttings: Short Poems by Michael P. Garofalo
The Deer: The Five Animal Frolics (Wu Qin Xi)
Diabetes Therapy - Exercise: Taijiquan and Qigong
Direction of Movements in Taijiquan and Qigong
Disclaimer of the Cloud Hands Website
Eight Ox Herding Songs - A Ch'an/Zen Parable
Eight Section Brocade Ch'i Kung
Eight Trigrams Boxing (Bagua Zhang, Pa Kua Quan)
Embrace the One - Zhan Zhuang - Standing Like A Tree
Entering Tranquility (Ru Jing) Meditation
Exercise - Diabetes Therapy - Taijiquan and Qigong
Feedback, Kudos and Reviews for the Cloud Hand's Website
Five Animal Frolics (Wu Qin Xi): Tiger, Bear, Crane, Deer, and Monkey
Five Elements (Wu-Xing) and Taijiquan
Five Stepping Movements of Taijiquan
Five Elements (Air, Earth, Fire, Water, Metal)
Gardening: Quotes, Poems, History, Sayings
Gardening: Quips and Maxims by Michael P. Garofalo
The Four Gates: Grasping the Sparrow's Tail
Michael P. Garofalo's Biography
Michael P. Garofalo's T'ai Chi Ch'uan and Qigong Practice
Glossary of Taijiquan Terms in English and Chinese (Pinyin)
The Goddess - Quotations, Poems, Sayings, Prayers, Songs
Goose - Bird - Five Animal Frolics (Wu Qin Xi)
Green Way Research - Taijiquan and Qigong
Gu Shen (Valley Spirit) Taijiquan Instructional Program
Health and Fitness - T'ai Chi Ch'uan
Hexagrams and Trigrams of the I Ching (Book of Changes)
Hidden Tiger, Beginning Program, Level 2, Valley Spirit T'ai Chi Ch'uan
I Ching (Book of Changes) and Taijiquan and Qigong
Index to the Cloud Hands Website
Indoor Cycling, Stationary Bicycling, Spinning
Instructional Program, Valley Spirit T'ai Chi Ch'uan
Journal - Valley Spirit Journal by Michael P. Garofalo
Kudos for the Cloud Hands Website
Kundalini (Coiled Serpent) Energy
Kwang Ping Taijiquan of Kuo Lien Ying
Learning and Teaching Taijiquan, Qigong and Yoga
Links and Bibliography: Qigong
Links and Bibliography: Taijiquan
Long Form 108 Yang Style Taijiquan
Massage: Valley Spirit Center Red Bluff, California
Master Chang San-Feng (circa 1350)
Master Cheng Man-Ch'ing (1901 - 1975)
Master Kuo Lien Ying (1895-1984)
Master Sun Lu-Tang (1861-1932)
Master Yang Cheng-Fu (1883-1936)
Mastery, Self Control, Self Mastery, Choices, Will Power, Strength of Character
Meditation Instructor: Michael P. Garofalo in Red Bluff, California
Meditation Methods and Techniques
Meditation - Standing Like A Tree
Meditation - Standing - General
Meditation - Wu Ji - The Edge of Emptiness
Michael P. Garofalo - Brief Biography
Michael P. Garofalo - Internal Martial Arts Practice History
Michael P. Garofalo - T'ai Chi Ch'uan and Qigong Practice
Months of the Year: Quotes, Poems, Links
Mountain Biking in Northern California
Movement Direction Instructions for Taijiquan and Qigong Forms
Moving Hands Like Clouds: T'ai Chi Ch'uan and Qigong
Northern California Taijiquan and Qigong News in Cloud Hands Blog
Northern California T'ai Chi Ch'uan and Qigong Directory: Instructors, Schools, Information
Northwestern U.S. Tajiquan and Qigong News in Cloud Hands Blog
Notes and Comments on the Yang Style Taijiquan
Nine Movement Temple Ch'i Kung Exercise Set
Older Persons Exercise and Wellness Programs
Oregon T'ai Chi Ch'uan and Qigong Directory: Instructors, Schools, Information
Original Waving Hands Like Clouds URL
Pa Kua Chang (Eight Trigrams Boxing)
Photography - Valley Spirit Photography Gallery
Pilates: Links, Bibliography, Resources, Quotes, Notes
Pranayama: Breathing Techniques from Yoga
Private Instruction by Michael P. Garofalo, Instructional Programs
Pulling Onions: The Quips and Maxims of a Gardener
Qigong: Bibliography and Links
Qigong, Ch'i Kung - Chinese Mind-Body Exercises
Qigong Instructor: Michael P. Garofalo in Red Bluff, California
Questions and Answers in Cloud Hands Blog
Red Bluff, California, Qigong Classes
Red Bluff, California, Yoga Classes
Red Bluff, California: Valley Spirit Center
Red Bluff, Valley Spirit Taijiquan Instructional Program
Reiki (Ushi Shiki Ryoho) - Karen Garofalo, Reiki Practitioner
Reiki: Valley Spirit Center Red Bluff, California
Resolve, Will. Willpower, Self Control, Self Discipline
Reviews of the Cloud Hand's Website
RSS Feed for the Cloud Hands Blog
Self Control, Self Mastery, Choices, Will Power
Senior Citizens Fitness Programs
Senior Fitness - Red Bluff, CA
Sensing Hands: Push Hands - T'ui Shou
Shambhala Warriorship: Tibetan Buddhism
Shoong, Sung, Song - Loose, Relaxed, Open, Yielding, Responsive
Short Form, Yang Style, Beijing Simplified 24
Simplified 24 From, Yang Style
Soaring Crane, Intermediate Program, Level 3, Valley Spirit T'ai Chi Ch'uan
Speaking to the Spirit Meditation
Staff Weapons: Jo, Bo, Can, Staff, Spear
Standing Bear, Level 1 Ranking, Valley Spirit Taijiquan
Standing Like A Tree - Zhan Zhuang
Stork - Bird - Five Animal Frolics
Subject Index to the Cloud Hands Website
Sun Lu-Tang's (1861-1933) Biography
Sun Lu-Tang (1861-1933): Baguaquan, Hsingyiquan, and Taijiquan Grandmaster
Swordsmanship and T'ai Chi Ch'uan
T'ai Chi Ch'uan: Bibliography and Links
T'ai
Chi Ch'uan and Qigong Directory: Instructors, Schools, Information, Workshops
Northern California,
Oregon, Washington, and British Columbia
T'ai Chi Ch'uan Instructor: Michael P. Garofalo in Red Bluff, California
T'ai Chi Ch'uan, Red Bluff, CA
T'ai Chi Ch'uan Short Form, Beijing Simplified 24, Yang Style
T'ai Chi Ch'uan: Links and Bibliography
T'ai Chi Ch'uan: Valley Spirit Center Red Bluff, California
Taijiquan: Bibliography and Links
Taijiquan For Good Health, Fitness and Vitality
Taijiquan Instructor: Michael P. Garofalo in Red Bluff, California
Taijiquan: Valley Spirit Center Red Bluff, California
Taming the Ox - A Zen Allegory or Parable
Tantric Buddhism: Shambhala Warriorship, Yoga
Taoism, Nature Mysticism, Alchemy
Teaching and Learning Taijiquan, Qigong and Yoga
Temple Qigong - A Nine Movement Exercise Set
Thirteen Postures: 8 Gates and 5 Steps
The 300 Missing Poems of Han Shan
Tibetan Buddhism: Shambhala Warriorship, Yoga, Tantra
The Tiger: The Five Animal Frolics (Wu Qin Xi)
Tiger, Hidden Tiger, Beginning Program, Level 2, Valley Spirit T'ai Chi Ch'uan
Tree Qigong - Zhan Zhuang - Standing Like A Tree
Trees - Quotations, Poems, Lore, Wisdom
Trees - Lore, Magick, Myths, Magick
Trigrams and Hexagrams of the I Ching (Book of Changes)
Valley Spirit Center Red Bluff, California
Valley Spirit Fitness and Well Being Website
Valley Spirit Journal by Michael P. Garofalo (May 2003-July 2005)
Valley Spirit Journal by Michael P. Garofalo (August 2005- )
Valley Spirit Photography Gallery - Old
Valley Spirit Photography Gallery - New - Coppermine
Valley Spirit T'ai Chi Ch'uan Club
Valley Spirit Taijiquan Instructional Program
Valley Spirit - Green Way Blog
Valley Spirit Taijiquan and Qigong Journal (5/2003-7/2005) by Michael P. Garofalo
Valley Spirit Taijiquan and Qigong Journal (8/2005-) by Michael P. Garofalo
Valley Spirit T'ai Chi Ch'uan, Qigong, and Yoga
Vancouver, B.C., T'ai Chi Ch'uan and Qigong Directory: Instructors, Schools
Walking - Eight Ways of Walking Qigong
Walking - General Fitness Exercise
Walking: Valley Spirit Center Red Bluff, California
Washington T'ai Chi Ch'uan and Qigong Directory: Instructors, Schools, Information
Waving Hands Like Clouds: T'ai Chi Ch'uan and Qigong
Will Power, Self Control, Self Mastery, Choices, Strength of Character
Yoga Class, TFFC, Red Bluff, CA
Yang Family Taijiquan Genealogy
Yand Style Push Hands and Da Lu
Yang Style Traditional Taijiquan Long Form 108 Movements
Yang Style Taijiquan - Notes and Comments
Yang Style Taijiquan Short Form 24 Movements
Yin-Yang Sensitivity Training: Sticking Hands - T'ui Shou
Yoga Class, Red Bluff, CA - Instructor: Michael P. Garofalo
Yogalates: Links, Bibliography, Resources, Quotes, Notes
Zhan Zhuang - Standing Like A Tree
Valley Spirit Internal Martial Arts Club
Valley Spirit Center - Red Bluff, California
Red Bluff, Tehama County, North Sacramento Valley, Northern California, U.S.A.
Cities and small towns in the area: Oroville, Paradise, Durham, Chico, Hamilton
City,
Corning, Rancho Tehama, Los Molinos, Vina, Tehama, Proberta, Gerber,
Manton, Cottonwood, Olinda, Cloverdale, Dairyville, Bend, Centerville,
Summit City
Anderson, Shasta Lake, Palo Cedro, Igo, Ono, Redding, Shasta, Colusa, Willows,
Richfield, Fall River, Montgomery Creek, Alturas, McCloud, Dunsmuir, Yreka,
Happy Camp,
Shingletown, Burney, Mt. Shasta City, Weaverville, Williams, Chester, Orland,
Susanville, Weed, Gridley, Marysville, Yuba City, NorCalifia, CA, California.
May 21, 2006
Cloud Hands: T'ai Chi Ch'uan and Ch'i Kung
Cloud Hands: Taijiquan and Qigong Blog
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Older Persons Fitness, Exercise, Strength
Training, Tai Chi, Qigong, Personal Trainer
Senior Fitness, Exercise, Yoga, Taijiquan, Chi Kung, Yoga, Pilates, Meditation,
Walking
Mature Persons Fitness, Exercise, Strength Training, Walking, Meditation, Yoga
Senior's Fitness, Exercise, Strength Training, T'ai Chi Ch'uan, Qigong, Yoga,
Meditation
Instruction, Classes, Lectures, Seminars, Training, Lessons, Group Instruction
Over 55 Fitness, Over 60 Fitness, Over 65 Fitness, Over 70 Fitness, Over 75
Fitness
Exercise, Strength Training, Tai Chi, Qigong, Yoga, Meditation, Walking
Grandmother, Grandfather, Older, Elderly, Great Grandmother, Great Grandfather
Aging, Aged, Old, Senior, Seniors, Octogenarian, Old Ones, Elder, Elders, Senior
Golden Years, Codger, Codgers, Old Man, Old Woman, Patriarch,
Matriarch, Oldster, Golden Ager, Old Timer, Geriatrics, Gerontology,
Retired Person's Fitness, Retirees, Retirement,
Retiree Fitness, Senior Fitness, Seniors' Fitness
Easy Workouts, Light Exercise, Mild Exercise, Moderate Exercise
Hatha Yoga, Raja Yoga, Fitness Yoga, Pilates, Mat Exercises, Mindfulness
Exercises
Fitness, Exercise, Strength Training, Tai Chi, Taijiquan, Chi Kung, Qigong,
Yoga, Meditation, Walking
Personal Instruction, Classes, Lectures, Workshops, Seminars, Training, Lessons
Group Instruction